How to be Prepared for Long Bike Rides

How to be Prepared for Long Bike Rides

There isn’t anything like a long ride. Riding solo, soaring up and down hills, or sharing the workload inside the wind, being drained at the completion of an all-day ride—no additional sport has those things.

To ride long, of course, you first must slowly build up your strength by boosting the intensity and length of your long rides. Let’s say your weekend ride is 2 hours. Over a span of 8 weeks, add around 30 minutes to every ride; in 2 months you will be prepared for a century ride. Make certain that you sneak in another couple of rides at least 1 hour during the week. While riding long, additionally keep those things in mind.

Pedal Wise

By sustaining a cadence of a minimum of 90 rpm, you provide your muscular and aerobic systems a break. Imagine lifting a 20-lb. bench press ten times rather than a single rep of 200: You’ll lift the same quantity yet with less effort overall.

Drink and Eat Lots

Have the goal of drinking about 1 bottle an hour, depending upon exertion and heat level. Do not be concerned so much about what you blend with the water, as the water is what is most important. Consume one or two bites of food every fifteen minutes—consistency over a day is critical. If you are out beyond 2 hours, prepare a stop to refill bottles and get a snack.

Hydrating prior to pedaling assists you in avoiding drying out on the street. For better absorption, sip twelve to sixteen ounces of water 4 hours before getting onto the bike; 2 hours before, sip an additional 12 oz. When riding, consume enough to fit the intensity of the exercise, your body’s needs and the heat of the day—the average suggestion is a 16-oz. bottle an hour in cold weather, as high as 4 bottles an hour in extremely warm weather, based upon a 150-lb. cyclist. Afterwards, the aim includes replacing lost electrolytes and fluids. If there was an easy to moderate ride, having a small meal and sipping water within one hour of finishing ought to be enough.

Individuals sweat at various rates, and rides differ in distance, speed, and terrain, yet goals for hydration are the exact same regardless. Your goal includes minimizing fluid and electrolyte gain or loss. The best method of learning your individual sweat rate: Step onto a scale after and before a hard or long ride. If your weight is less afterward, you ought to be consuming a little more; if you weigh more, you ought to cut back in order to avoid overhydration.

Stick with water on easier rides. You will get the mother-lode of fluids, electrolytes, and calories from the fluids and meals consumed before and after the ride. As a ride is intense, goes past one hour, or is within hot weather, you should consider a sports drink. It is recommended to stay away from that stuff that has 9,000 ingredients. You simple require the essentials— electrolytes, carbohydrates, and fluid.

The only method of finding what drinks will work for you is by testing the drinks. A few products might not taste all that good to you, whereas other ones might sit in your tummy in a bad way.

Use Rule of Thirds

You can divide the ride into 3 equal distances. The initial part ought to feel easy, merely spinning along. With the second, you ought to begin feeling your muscles working. If there is any jam left, show it within the final third. Nothing shouts “amateur” like jumping away upon the initial climb just to bonk and have to be babysat toward the finish.

Watch Wind

It might be an enemy or a friend. If you begin with a tailwind, roll easy—you will have a headwind on your way home. Inside a group, stick with each other during headwind stretches in order for you to take turns at the front, and work to shelter others.

Prepare for Trouble

It is likely the ride is going to be smooth sailing, yet just in case, you should carry emergency gear to repair at least 2 flats, a cell phone, a mini tool, cash and ID. It is recommended to stash $20 underneath your shoe insole. Follow the rules of the road: Stop for all riders in need; that good deed is going to come around another day. Check out this site for bicycle pump reviews.

Fast Tips

  • Occasionally change positions of the hands, keeping the thumbs wrapped around the brake level or bar for security.
  • To alleviate the shoulders and neck, shrug for five to ten seconds.
  • On a clear road stretch, reach a hand up between the shoulders for a couple of seconds, and switch hands.

Stand and drop a pedal so the leg is straight. Allow your heel to sag under the pedal. You can hold for twenty seconds, and switch legs.